Fri Aug 7 - Summer League Event 5

Train
”2026 Community Cup Event 1”
For Time (20 Min Cap):
Buy-in: 1000m Row
THEN, 5 Rounds:
25 Pull-ups
7 Shoulder-to-overheads @ 135/85

Move
For Time (20 Min Cap):
Buy-in: 1000m Row
THEN, 5 Rounds:
10 Ring Rows
7 Shoulder-to-overheads @ 45/35

Warm-up
2 Min Cardio of Choice
10 PVC Pass Throughs
10 PVC Overhead Squats
10/side Spiderman Rotations

Skill
3 Warm-up Sets:
3 Snatch Grip Deadlift
3 Hang Power Snatch + OHS
3 Snatch

Strength
Snatch: 2-2-2-1-1-1 building to 85%
Every 75s x 6 Sets

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Stimulus
Strength/Skill: working on snatches today, building to a moderately heavy load. Use the skill portion to warm up and start your working sets of snatches ~60%. Option to do cleans if snatches are not possible, or do a power snatch from the hang as a progression

Train/Move: expect the row to take 4-5 minutes and each round of pull-ups and shoulder-to-overhead (can be a push press, push jerk, etc.) to take 1.5-2.5 mins each. Pace yourself on the row so you are able to complete the pull-ups and STOH in large sets